Wods 11/19-11/23 - Modified Hours This Week

Happy Thanksgiving week everyone! Such a great time of year to be with family and friends! We are thankful for all the relationships that have been developed at J19 over the years. Our claim to fame is our amazing community of people!

Our Christmas get together will be Grinch Games coming up on December 15th. This event is for everyone- regardless if you are brand new to the gym or if you have been a member for eight years. This will be our seventh consecutive year! It’s always a great time and something that you do not want to miss.

Monday - Regular Class Schedule

Warm Up

400m Row at a slow building, gradual pace.

Dynamic Drills

  1. PVC Pass Throughs

  2. Spiderman Crawl

  3. Samson Stretch

  4. Burpee Broad Jumps

  5. Air Squats

Barbell Warmup

10 Back Squats

10 snatch grip push press

10 Elbow Rotations

5 Good Mornings

5 snatch Balance

3 Power Snatches w/ bar

3 Squat Snatch w/ bar

Then…

1RM Squat Snatch

15 mins to build to 1RM Squat Snatch

Scale this with power snatch+OHS as low as possible. No press outs at top of lift. If it looks more like a push press than a snatch, its a failed rep.

Beginners should work with a very light weight, focusing on mechanics of the power snatch and OHS mobility.

Then…

“Randy”

75 power snatches for time

Rx: 75/55; Int: 65/45; Beg: 40 reps 45/35 hang snatch

*DO NOT DROP BARBELLS FROM OVERHEAD. 5 BURPEES PENALTY DUE IMMEDIATELY FOR DROPPING BARBELL FROM OH.*


Tuesday - Regular Class Schedule

Warm Up

:30 Secs

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – 1:00 Each Leg 

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Medicine Ball Squat Hold – 1 Minute

Using the medicine ball to drive the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 61% of 1RM Front Squat (For Both Lifts)

Intermediate and beginners should focus on full squat depth, elbows and chest high at all times, explosion out of the bottom. Inability to get out of the bottom with power means the weight is too heavy for this exercise.

Then…

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull ups

Beg: 800m Row, 30 Thrusters(35/15), 20 Ring Rows

DO NOT DROP EMPTY BARBELL FROM OH. 5 BURPEE PENALTY.

Wednesday - Regular Morning Classes - Afternoon - Hoover 4:30 Only - Jasper 4:00 PM Only

Warm Up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds

Active Spidermans 
Ankle Stretch 
Active Samson 
Pigeon Pose 
Air Squats 
Wide Stance Side Lunge

Then…

“2k Test”

For Time: 
Row 2,000 Meters

Partner up. 1 athlete rows 2K. Then, the next athlete rows 2K.

The 2k Row is an incredible test of fitness, it helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces.

Thursday - Closed - (Turkey AMRAP)

Friday - Closed

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WODS 11/12-11/16 - Grinch Games December 15th - Registration opens Monday.

Grinch Games will be at J19 Hoover on December 15th from 8:30 AM - 12:30 PM. This is a member and special guest only event. It’s our Christmas get together so we hope everyone will participate. It’s a light hearted competition with heavy comradery to celebrate the season! You will register as an individual and be placed on a team of four. The movements will be for all ages and all levels. Christmas outfits are not required but suggested.

Monday 11/12/18


Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

Barbell Warmup

  • PVC pass-throughs(10)

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 OHS

  • 5 Snatch balance

  • 5 Power Snatches

Build to 58% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)

“Triple Double” 


AMRAP 5: 
Buy-In: 100 Double Unders (Beg 50 singles)
Immediately Into…
12 Power Snatches (75/55) (Beg 45/35)
4 Burpee Box Jump Overs (24/20) (Beg Step overs)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65) 
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5: 
Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80) 
4 Burpee Box Jump Overs (24/20)

 

Extra Work:       

Snatch Complex

5 sets

1 Hang Power Snatch + 3 Hang Squat Snatch (Build to Moderate Set)

Midline Alternate on minute x 12 (6 rounds)

                              Odd: 16/13 call bike

                              Even 16 GHD sit-ups

 

Tuesday 11/13/18

Warm Up

3 rounds

100m Run

10 kb strict press(each arm)

10 kb swings

20 sec kips on bar

Mobility

Child’s Pose on Kettlebell – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Chest Stretch – 1 Minute

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Superman Holds-1 Minute

Athletes will lay on their chest then bring hands and legs off the ground and hold 10 secs


“Nate”

AMRAP 20:
2 Ring Muscle-Ups
4 Kipping Handstand Push-Ups
8 Kettlebell Swings (70/53)

Int scaling: Bar MU, add abmats or 30 Sec handstand hold, 53/35 kb

Beg scaling: 2 ring rows+2 box dips x 2, push ups, 35/26 kb

 

Extra Work:

Strict Gymnastics AMRAP 12 minute

 2 Strict Ring Muscle up (scale down to what you can do strict, C2B, Pull Ups, ring rows)

25’ Handstand Walk (Scale to practice Handstand Walk, 4 attempts, or Handstand holds , 40 sec)

16 Alternating Pistols (scale to single leg on box, single leg sit on box or pistol using band on squat rack)

25’ Handstand Walk (scale same as above)

Conditioning

 27 cal ski erg

 21 D-Ball cleans (100/50) (scale to weight you can do all 21 in 3 sets)

27 cal ski erg

 

Wednesday 11/14/18

Warm Up

Line Drills

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Toe Walk 
Heel Walk

Active Warmup

:20 Seconds Jumping Jacks 
:40 Seconds Push-up to Down Dog

:20 Seconds PVC pass throughs 
:40 Seconds Air Squat

:20 Seconds PVC OH holds(think “bring shoulders to ears and hold”)
:40 Seconds Active Spidermans

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Work up to workout weight in 3 quick sets

Barbell Cycling (Benchmark Testing)

 In a 3 Minute Window:
9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining:

Max Overhead Squats

Rx:135/95 Int: 115/80 Beg 95/65

Pick weight where you can get at least a few OHS in. If questionable on OHS use empty bar and work on form/movement.

 Conditioning

Teams of 2
5 Rounds For Time (25:00 Cap):
2 x 100 Meter Sand Bag Run (One Each)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired) Sand Bag: 70/50

 

Thursday 11/15/18

Warm Up

500m Row

Line Drills

  • Sampson stretch

  • Spider man

  • Bear Crawl

  • High Knees

  • Butt Kicks

  • 10 kips x 2

Barbell Warmup

  • 5 Good Mornings

  • 5 Elbow Rotations

  • 5 Front Squats

  • 5 Stiff Leg Dead Lifts

  • 5 Power Snatches

  • 5 OH Press and Holds

Build to 72% 1RM FS in 3 quick sets. Then…

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

 Conditioning

AMRAP 18: 
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

After completing 5 rounds of the above, AMRAP In Time Remaining of the 18 minutes…
Max Rounds:
5 Chest to Bar Pull-ups (Int pull ups, Beg Ring Rows)
7 Kipping Handstand Push-ups (Int add abmats or 135 push press, Beg seated heavy db strict press)
21 Air Squats (same on all)

               Score is reps but we will give 10 reps for each round of the buy in. So just complete the 5 rounds of the buy-in you score 50. Get past buy-in your score is 50 plus number of reps on the 5/7/21

               Pick a weight where you think you can get through to the buy in and at least 1 round of second part

 

Friday 11/16/18

Warm Up

:45 Seconds

Easy Row 
Active Spidermans

:30 Seconds

Medium Row 
Push-up to Down Dog

:15 Seconds

Fast Row 
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

PVC Pass Throughs – :30 Seconds

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Ankle Stretch – :30 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

PVC Overhead Squats – :30 Seconds

With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

30 seconds on 30 sec off for 2 mins active hang from pull up bar(or hang as long as possible)

Build to workout weight in 3 quick sets. Then…

Conditioning

                60/42 calorie row (Beg: 30 cal)

                50 box jump overs (24/20) (Beg: step overs)

                40 toes to bar (Beg: knee raises or v-ups)

                30 Power snatches (115/80)

RX+: 135/95 Int: 95/65 Beg: 65/35

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WODS 11/5-11/9 2018

Congratulations to Amy Grano for placing first in Muscle Mayhem!! Way to represent!!!

The 7th annual Grinch Games is coming up on December 15th. This is a half day event for all members and special guests. If you have someone you would like to invite please let Kelly know. The format is four athlete teams that are put together by the coaches and managers from each location. You will sign up as an individual and be placed on a team with an effort to make teams as even as possible. This is our final end of the year get together and something you don’t want to miss.

Monday

Line Drills

5 Minute Bike 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with an empty barbell

Work up to 55% 1RM Front Squat

Then…

Squat Stamina:

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 3 Front Squats

               Even minutes: 6 Back Squats

               (use 55% of 1RM front squat on all lifts)

Blitz:

               5 Rounds For Time

               20/14 calorie row

               10 Power Cleans & Jerks (115/80) (Rx+ 135/95) (Int 95/65) (Beg 45/35)

Extra Work:

Snatch Complex 5 sets (Build weight or stay at one- focus on movement and not weight- consider 60%-70%)

               Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch

Tuesday

:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Fast Bike 
Active Samson

Barbell Warmup

5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Rack Reverse Lunges (Each Side) 
5 Strict Press 
5 Good Mornings

Build to wod weight

5 cleans @ 50%

20 double unders

3 @ 75%

20 double unders

1 @ 100%

Then…

For Time:

“Clean Sweeps”

               21 Hang Power Cleans (135/95) (Rx+ 165/115)(Int 115/75)(Beg 65/45)

               21 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               100 Double Unders

               15 Hang Power Cleans (135/95) (Rx+ 165/115)

               15 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               75 Double Unders

               9 Hang Power Cleans (135/95) (Rx+ 165/115)

               9 Barbell Facing Burpees (Rx+ 24/20 Burpee Box Jump Overs)

               50 Double Unders

 

Extra Work:

Strict Gymnastics AMRAP 5 at each (10 total)

               1st AMRAP: 3 Strict C2B + 5 strict HSPU

               2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

Wednesday

 1:00 w/Partner

Row

PVC OHS+2 sec hold at bottom

Row

Snatch grip OH press

Row

Snatch balance

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press 
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Snatch cycling ladder

use a weight scheme that would give you at least 30 seconds rest

               On the 0:00- 10 Power Snatches 60% of 1RM POWER snatch

               On the 2:00- 8 Power Snatches 65%

               On the 4:00- 6 Power Snatches 70%

               On the 6:00- 4 Power Snatches 75%

               On the 8:00- 2 Power Snatches 85%

Then…

 Cement Mixer

               7 rounds On the 3:00

               400 meter run

               12 toes to bar

               Score is slowest time to complete or fewest number of reps if you don’t complete

 

Extra Work

Handstand Walk practice 10 minutes

Thursday

:30 Seconds

Knuckle Drags 
Push-up to Down Dog 
Active Samson 
Active Spidermans 
Cossack Squats 
Slow Air Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

PVC Pass Throughs – 1 Minute

With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press 
5 front Squats
5 thrusters

Work up to workout weight. Then…

15-12-9 reps for time of:
Thrusters
Muscle-ups (Ring is Rx)

Men: 135 lb.
Women: 95 lb.

Scaling
This couplet presents two very challenging movements broken into small sets to encourage you to move quickly. Go lighter on the thruster and modify the muscle-up so that this workout still can be completed in under 10 minutes.

Intermediate Option
12-9-6 reps for time of:
Thrusters
Muscle-ups

Men: 115 lb.
Women: 75 lb.

Beginner Option
15-12-9 reps for time of:
Thrusters
Jumping dips

Men: 45 lb.
Women: 35 lb.

Friday

:45 seconds

Alt w/ partner

Row

banded hip stretch(L)

Row

banded hip stretch(R)

Row

banded air squats

Work up to 70% Front Squat 1RM

Then…

Squat Stamina

               Alternating On the Minute x 12 (6 rounds)

               Odd minutes: 1 Front Squats

               Even minutes: 3 Back Squats

               (use 70% of 1RM front squat on all lifts)

 

Conditioning

3 Rounds

               3 minutes Assault bike calories

               2 minute row calories

               1 minute lateral burpees over rower

               Rest 2 minutes between rounds

 

Extra Work

Clean & Jerk Complex 5 sets

               1 squat clean + 3 front squats + 1 split jerk

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WODs 10.31.18 - 11.2.18 - Last class on Wednesday in Hoover 5:30 PM

Wednesday - Halloween - Last class in Hoover is 5:30 PM

Warm up - Coaches choice

Mobility - Coaches choice

Build to moderate set of 2 overhead squat with 2 second pause at bottom

For time
50 calorie row
35 lateral barbell burpees
50 Overhead Squats (115/80) 
   ** Use weight you can do at least 10 reps unbroken**

Thursday

Warm up - Coaches choice

Mobility - Coaches choice

10 minute EMOM

First 5: 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk (60%, 63%, 65%, 65%, 65%)

Last 5: 2 Squat Cleans + 1 Split Jerk (70%)

AMRAP 7 minutes

Wall balls (20/14)

On minute 7 Deadlifts (225/155)

**score wall ball reps**

Friday

Warm up - Coaches choice

Mobility - Coaches choice

3 rounds for time

1000 meter row

10 Bar Muscle ups

21 Burpee Box Jump over (24/20)

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WOD 10.29.18

Staci and I ended up off the grid for a bit today. Here is the wod for tomorrow. Will release the remainder of the week tomorrow. Have a great afternoon!

Scaling will be available for all levels.

Monday

Warm up

Coaches Choice

Then

AMRAP 15 minutes
30 Double unders 
10 Power cleans (115/80)
30 Double unders 
10 Hang Squat Cleans
30 Double unders
10 Push Press
30 Double unders 
10 Front rack reverse lunge
30 Double unders 
10 Thrusters

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WODs 10.22.18 - 10.26.18 - BOA this Saturday at Quad Vestavia

The check in contest was a huge success! Thank you to everyone that participated! The original plan was to give away one pair of shoes but we are so appreciative of everyones effort that we decided to give away a pair to each gym! Congratulations to the winners Sydnie Hitchcock (Jasper) Josh Colvard (Hoover) and Nicole Smitherman (Alabaster) !!!

Our last intro class for the year Never Give Up November starts in two weeks. you can be a huge help by going to the event and inviting all your FB friends through the invite function. If you need help with the how too just ask. Here’s a link directly to the events - Hoover - Japser - Alabaster Thanks in advance for sharing!

Please come out and hang at Battle of The Ages this Saturday at Quad Vestavia! Info and direction can be found at this link. There will be awesome food onsite!

Monday

Warm up

:30 Seconds

Easy Bike

Walkouts

Medium Bike

Knuckle Drags

Fast Bike

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

1 Round

5 Deadlifts 
50 Meter Run 
5 Calorie Bike

Deadlift

5 sets of 3

followed by…

“Dead Sprint”

Teams of 2

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Starting today with a strength/skill section where athletes will complete 5 sets of 3 on deadlifts, taking 1-2 sets to warmup to working weight. They have the option to stay at the same weight across or to build in weight as they go. The goal is to continue to move exceptionally well at these heavier loads. Teaming up for the conditioning piece, where one partner will complete the full round before switching. If unequipped with bikes, complete 7 Box Jumps (24/20) in replace. The weight on the barbell should be a moderate load that athletes are confident they will complete every round unbroken. It is ok for teams to have multiple bars on the floor for “Dead Sprint” if they are using different weights.

Intermediate
Teams of 2

AMRAP 18:

7 Deadlifts (205/135)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Beginner

Teams of 2

AMRAP 18:

7 Deadlifts (135/75)

100 Meter Run

7/5 Calorie Bike

Partners complete full round, then switch.

Tuesday

Warm up

:30 Seconds

Jumping Jacks

Active Samson

Walkouts

Air Squats

Active Spidermans

Side Lunges

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Overhead Stretch on Wall – :30 Seconds

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Banded Walks

Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Movement Prep

5 Pausing Front Squats

5 Push Press

5 Front Squats (Hybrid Grip)

5 Thrusters

Thruster

Heavy Set of 5

followed by…

“Hopped Up”

AMRAP 7:

3 Thrusters (95/65)

3 Lateral Burpees

6 Thrusters (95/65)

6 Lateral Burpees

9 Thrusters (95/65)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginning the day by building to a heavy set of 5 Thrusters out of the racks with an open-style conditioning piece to follow. Athletes should choose a weight on the barbell that they are confident they could complete the set of 15 within the workout unbroken if they needed to. Burpees will be performed laterally over the bar, with no need to come to full extension at the top.

Intermediate

AMRAP 7:

3 Thrusters (75/55)

3 Lateral Burpees

6 Thrusters (75/55)

6 Lateral Burpees

9 Thrusters (75/55)

9 Lateral Burpees

Add 3 Repetitions per round.

Beginner

AMRAP 7:

3 Thrusters (45/35)

3 Lateral Burpees

6 Thrusters (45/35)

6 Lateral Burpees

9 Thrusters (45/35)

9 Lateral Burpees

Add 3 Repetitions per round.

Wednesday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Couch Stretch – :30 Seconds Each Side

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

1 Round

20 Double or Single Unders

10 Sit-ups

50 Meter Sandbag Run

“Annie Got Sandy”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with Sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Sandbag. If gym is not equipped with a Sandbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk

20/15 Calorie Schwinn Bike (no arms)

15/10 Calorie Assault Bike (no arms)

Intermediate

2 times singles if needed. Runs are the same

Beginner

“Annie Got Sandy”

100 Single Unders, 30 AbMat Sit-ups, 200m Run

80 Single Unders, 25 AbMat Sit-ups, 200m Run

60 Single Unders, 20 AbMat Sit-ups, 200m Run

40 Single Unders, 15 AbMat Sit-ups, 200m Run

20 Single Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with a 10LB Plate

Thursday

Warm up

Run 400 Meters

then

5 Push Up to Down Dog with Foot Pedal

5 Active Samson (each leg)

3 Push-up to Down Dog with Foot Pedal

3 Active Samson (each leg)

1 Push-ups to Down Dog with Foot Pedals

1 Active Samson (each leg)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Build to a heavy of 1 hang clean plus 1 Jerk

“HarDTop”

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

Within a 4-minute window, athletes will complete a 400 Meter Run and 1 Round of “DT”. If they finish in 2:00, they have 2:00 to rest before they start the next round. Athletes will keep track of their times for each round, with the slowest time being their score for the day. The weight on the barbell should be something they could complete at least the first couple rounds unbroken within the workout if they had to. If unable to run, complete one of the following:

500 Meter Row

40/30 Calorie Schwinn Bike

25/18 Calorie Assault Bike

Intermediate

5 Rounds:

On the 4:00

400 Meter Run

1 Round of “DT” (135/95)

Beginner

4 Rounds:

On the 4:00

200 Meter Run

1 Round of “DT” (75/45)

Friday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Air Bags V2”

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (70/50)

10 Sandbag to Shoulder (70/50)

20 Lateral Sandbag Hops

200 Meter Row

Relay style. Athlete 2 can start once athlete 1 leaves for the row.

You go, I go team style workout. Weight on the wreckbag should be something that can be completed without dropping every round. Athletes will count a full round when they finish their 200 Meter Row, using poker chips or tally marks to count their scores. If unequipped with wreckbags, substitute a heavy medicine ball or a (75/55) barbell. With the barbell, lunges would stay in the zercher position, wreckbag to shoulders would become power cleans, and hops would be lateral over the barbell. Wreckbag Lunges and Wreckbag to Shoulders will be alternating each rep, completing 10 total or 5 each side. Lateral Hops are counted each time the feet hit the ground, completing 10 each side.

Intermediate

Teams of 3

AMRAP 25:

10 Sandbag Zercher Reverse Lunges (50/35)

10 Sandbag to Shoulder (50/30)

20 Lateral Sandbag Hops

200 Meter Row

Beginner

Teams of 3

AMRAP 25:

10 Reverse Lunges (25/15) Plate

10 G2O (25/15) Plate

20 Lateral hops over plate

200 Meter Row

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WODs 10.15.18 - 10.19.18 - Sign up to volunteer for BOA. Check in winner announced this Friday.

We could use a few more judges/volunteers for BOA on October 27th here in Birmingham. Thank you in advance for your help! Sign up by clicking here.

The winner for the check in to win contest will be announced on Friday. Thanks to all that have participated. It has helped create additional awareness about the gym. Keep it up! Can’t wait to see the winner sporting the new shoes!

Monday

Warm up

Jogging around boxes or cones set-up in the middle of the room. Alternating between :20 seconds of a light jog and :20 seconds of active stretching.Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs Pose on Box – 1:00

With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Movement Prep

10 Seconds Small Hops

10 Seconds Tall Hops

4 Box Step-ups (each leg)

4 Box Step-overs (total, with pivot)

2 Box Jump Overs

Movement Prep

Establish Start Position

5 Reps – Shins to Knees

Establish Finish Position

5 Reps – Knees to Hips

5 Full Deadlifts

Movement Prep

5 Strict Press

Establish Dip Position

5 Push Press

Establish Land Position

5 Push Jerks

Build to a heavy set of 6 DL

Then

“Dead Ahead”

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Choosing a weight on the barbell that athletes could go unbroken on the push jerk every single round. This should be a load that they could confidently cycle for 20+ repetitions when fresh. On the box jump overs, there is no need to fully extend at the top of each repetition.

Intermediate

“Dead Ahead”

4 Rounds:

21 Deadlifts (115/75)

15 Box Jump Overs (24/20)

9 Push Jerks (115/75)

Beginner

“Dead Ahead”

3 Rounds:

21 Deadlifts (65/35)

15 Box step Overs (24/20)

9 Push Jerks (65/35)

Tuesday

Warm up

:30 Seconds

Rotating with a partner through couplets

Slow Row

Slow Shuttle Run

Medium Row

Medium Shuttle Run

Faster Row

Faster Shuttle Run

:30 Seconds

Individually

Active Spidermans

Air Squats

Walkouts

Active Samson

Push-up to Down Dog

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

“Rock the Boat”

AMRAP 30:

500 Meter Row

400 Meter Run

3 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Going long today with running, rowing, and rounds of “Cindy”. Choosing options on the bodyweight movements that athletes are able to go unbroken or very close to unbroken across. Substitutions for monostructural movements below:

If unable to do one of the movements, complete the workout as:

1000 Meter Row

3 Rounds of “Cindy”

or

800 Meter Run

3 Rounds of “Cindy”

If replacing run or a row with a bike or ski, complete:

40/30 Calorie Schwinn Bike

30/20 Calorie Assault Bike

400 Meter Ski Erg

Intermediate - Same

Beginner

15 Mins - Use ring rows and knee push ups

Wednesday

Warm up

Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.

Active Stretching

Quad Stretch

Knee to Chest

Solider Kicks

Walking Spidermans

Walking Samson

Air Squats

Walkouts

Sit-ups

Broad Jumps

Bunny Hops

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

5 Toes to Bar

Establish Pocket Position

Establish Receiving Position

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Build to a heavy double power clean

Then

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

Athletes should choose a weight on the barbell that they could complete in 1-3 sets within the workout and a variation of toes to bar that they are able to maintain a steady rhythm with. Substitutions for double unders listed in the “Teaching” section below.

Intermediate

AMRAP 15:

30 Double Unders

15 Power Cleans (95/65)

30 Double Unders

15 K2E

Beginner

AMRAP 15:

30 Single Unders

15 Power Cleans (65/45)

30 Single Unders

15 Knee Tucks

Thursday

Warm up

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Couch Stretch – :30 Seconds Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Ideally pairing teams up who will be using the same weight across each movement today. If unable to do that, it is ok to use multiple bars as space allows. If limited on barbells, benches, or weights, start athletes on opposite AMRAPs. The score for each section is total reps at the last barbell. Weights should be something that athletes are able to complete 25, 20, and 15 repetitions unbroken when fresh. If unequipped with enough benches, complete Push Press at 115/80, 135/95, 155/105.

Intermediate

Teams of 3

AMRAP 7:

50 Back Squats (115/75)

50 Back Squats (155/95)

AMRAP Back Squats (185/135)

rest 3 minutes

AMRAP 7:

50 Bench Press (115/75)

50 Bench Press (135/95)

AMRAP Bench Press (155/105)

rest 3 minutes

AMRAP 7:

50 Deadlifts (135/95)

50 Deadlifts (165/115)

AMRAP Deadlifts (205/135)

Beginner

Teams of 3

AMRAP 7:

50 Back Squats (75/45)

50 Back Squats (95/55)

AMRAP Back Squats (115/75)

rest 3 minutes

AMRAP 7:

50 Bench Press (45/35)

50 Bench Press (65/45)

AMRAP Bench Press (95/65)

rest 3 minutes

AMRAP 7:

50 Deadlifts (95/65)

50 Deadlifts (115/75)

AMRAP Deadlifts (155/95)

Friday - (BRING A FRIEND FRIDAY)

Warm up

Partner Rowling

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait.

followed by…

45 Seconds

Partners Alternating Movements

Easy Bike

Active Spidermans

30 Seconds

Medium Bike

Active Samson

15 Seconds

Faster Bike

Push-ups to Down Dog

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Friend Zone”

Teams of 2

AMRAP 20

15/12 Calorie Schwinn Bike

12/9 Calorie Row

9 Wall Balls

We welcome new athletes to come in and try a free class that is appropriate for all levels. In today’s workout, if not equipped with a Schwinn Bike, complete 10/8 Calorie Assault Bike or a 100 Meter Run. Partners complete full rounds before switching

Intermediate and Beginner - Same

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WODs 10.8.18 - 10.12.18 - Who will win the shoes? Check in to win!

The check in contest is going great! Thanks for participating. It’s creating tons of awareness which drives increases in membership which enables us to keep investing back into the gym. It also keeps us from having to increase rates to keep up with inflation. If your not sure how to do it go ahead and ask a coach. The more entries you have the greater your chances of winning the shoes! The winner will be announced on October 19th.

Battle of The Ages is going down here in Birmingham on October 27th! This is the kick off for the 2019 season. If your not already on a team we would love to have your help judging or volunteering. You will get a T-shirt and lunch. Register to judge by using this link.

Monday

Warm up

200 Meter Run

30 Seconds

Active Spidermans

Walkouts

Air Squats

Active Samson

Push-up to Down Dog

Side Lunge

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Movement Prep

Hold Receiving Position – 10 Seconds

High Hang Power Clean – 3 Repetitions

Hang Power Clean – 3 Repetitions

Power Clean – 3 Repetitions

Build to Workout Weight

“Warpath”

For Time:

800 Meter Run

6 Rounds “The Chief” (135/95)

400 Meter Run

4 Rounds “The Chief” (135/95)

200 Meter Run

2 Rounds “The Chief” (135/95)

1 Round of “The Chief” is 3 Power Cleans, 6 Push-ups, 9 Air Squats. Weight on the barbell should be something that athletes can go unbroken every single round. Want to be able to cycle this barbell rather than getting stuck on it. Doing so turns this into a metabolic workout instead of a strength workout, which is the stimulus we are looking for. If unable to run, complete one of the following:

Equal Distance on the Rower

80/60 – 40/30 – 20/15 Calorie Schwinn Bike

50/35 – 30/20 – 15/10 Calorie Assault Bike

Intermediate

For Time:

800 Meter Run

6 Rounds “The Chief” (115/75)

400 Meter Run

4 Rounds “The Chief” (115/75)

200 Meter Run

2 Rounds “The Chief” (115/75)

Beginner

For Time:

400 Meter Run

3 Rounds “The Chief” (65/35)

200 Meter Run

2 Rounds “The Chief” (65/35)

100 Meter Run

2 Rounds “The Chief” (65/35)

Tuesday

Warm up

Game: Farmers & Lumberjacks

Everyone needs a kettlebell. Divide up into 2 teams. Arrange the kettlebells out on the floor with half the kettlebells on their sides and half standing upright. The “Farmers” have the job of standing all the kettlebells up. The “Lumberjacks” have the job of knocking all the kettlebells down. Kettlebells can only be touched with your hands. A winner is declared when all kettlebells are either up or down. If a game lasts three minutes, time is called and the team with the majority of kettlebells wins. Play 1 to 3 rounds.

:30 Seconds

Slow Row

Air Squats

Medium Row

Active Samson

Fast Row

Active Spiderman

Couch Stretch – 1 Minute Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

10 Mins to complete 5-4-3-2-1 Push Press (Work up to starting weight then go heavier on each round)

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three reps of everything. Rounds increasing by 3 repetitions each time. The weight on the kettlebell and wall balls should be something that athletes could complete 25+ repetitions unbroken when fresh. If unable to row, substitute equal calorie bike or 10 meter shuttle runs.

Intermediate

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Beginner

“Ball Hogs”

AMRAP 15:

Teams of 2:

3 Wall Balls (14/10)

3 Kettlebell Swings (35/18)

3 Calorie Row

Next round is 6’s, then 9’s, etc…

Wednesday

Warm up

400 Meter Run or 500 Meter Row

then

1 Minute

Active Spider-Man’s

Active Samson

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Couch Stretch – 2:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Pigeon Pose – 2:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Banded Shoulder Distraction – 1:00 Each Side

Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Romanian Deadlift

4 sets of 8

followed by..

“Midline Madness”

4 Giant Sets, not for time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks

30 Banded Good Mornings

Starting off with weightlifting followed by some midline work. The Romanian Deadlifts and “Midline Madness” should be completed for quality rather than for load or time. The goal today is to get in some extra volume by focusing on lower intensity accessory work that will supplement the normal high intensity function movements we do throughout the week. Giant sets means that athletes are moving from station to station with a purpose, but not for time. A clock doesn’t even have to be set for today’s workout.

Thursday

Warm up

One partner at each station, rotating through.

:30 Seconds

Slow Bike

Active Spidermans

Front Rack Stretch

Medium Bike

Active Samson

Active Squat Hold

Fast Bike

Air Squats

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell

Mobility

Ankle Stretch

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.

Intermediate

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault)

100 Box Jump Overs (24/20)

100 Thrusters (75/55)

100 Pull-Ups

100 Thrusters (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault)

Beginner

“100 Proof”

Teams of 3:

50/40 Calorie Schwinn Bike (70/50 Assault)

50 Box Jump Overs (24/20)

50 Thrusters (45/35)

50 Ring Rows

50 Thrusters (45/35)

50 Box Jump Overs (24/20)

50/40 Calorie Schwinn Bike (70/50 Assault)

Friday

Warm up

Line Drills

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

Scaling

Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option

4 rounds for time of:

400-m run

200-m farmers carry

15 Burpees

Men: 30-lb. dumbbells

Women: 20-lb. dumbbells

Beginner Option

3 rounds for time of:

400-m run

200-m farmers carry

10 Burpees

Men: 15-lb. dumbbells

Women: 10-lb. dumbbells

IMG_5937.jpg


WODs 10.1.18 - 10.5.18 - Check in to win and Self Defense Seminar

Don’t forget to “check in” to win a pair of No Bull shoes of your choice. Contest runs until October 19th. Every time you check in you gain an entry into the drawing.

We are planning to offer a half day self defense seminar. The cost of the seminar will be approximately $35. It will take place on a Saturday. If your interested please put your name on this list so we can get an idea of the number of attendees. The course will be based on Marine Corp hand to hand combat techniques. Click here for the form.

Monday

Warm up

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1:00

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Couch Stretch – 1:00 Each Leg

Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

10 Mins to work up to a Heavy Squat Clean

Then

“Undertow”

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (115/80)

In today’s workouts, looking to choose a weight on the barbell that athletes could perform 15+ repetitions unbroken when fresh. If unable to run, complete one of the following:

200 Meter Row

20/14 Calories Schwinn

14/10 Calorie Assault Bike

Intermediate

5 Rounds:

200 Meter Run

30 Double Unders

9 Hang Squat Cleans (95/65)

Beginner

3 Rounds:

200 Meter Run

30 Single Unders

9 Hang Power or Squat Cleans (45/35)

Tuesday

Warm up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walkouts

Walking Spiderman

Bear Crawl

Side Shuffle

Straight Leg Bear Crawl

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Team Nate”

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

Athletes will complete a full round before switching

Working together to tackle a team version of the Hero WOD, “Nate”. Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.

Intermediate

4 Strict Pull-ups

8 Push-ups

12 Kettlebell Swings (70/53)

Beginner

4 Ring Rows

8 Push-ups

12 Kettlebell Swings (44/26)

Wednesday

Warm up

:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Deadlift

Build to Heavy Set of 5

followed by…

“Flat Tire”

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (225/155)

20 AbMat Sit-Ups

Max Calorie Bike

Starting with weightlifting followed by a team conditioning cash-out. We are still looking to prioritize quality of movement and overload the system to make the conditioning deadlifts feel lighter. The deadlifts in the conditioning piece should be a weight athletes could complete 20+ repetitions unbroken when fresh. If not equipped with a bike, substitute a max calorie row.

Athletes will each start at a different station, rotating on the minute. For example, athlete 1 will begin on the barbell, athlete 2 will begin on the abmat, and athlete 3 will begin on the bike. At the top of each minute, they will rotate movements.

Intermediate

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (205/115)

20 AbMat Sit-Ups

Max Calorie Bike

Beginner

Teams of 3:

On the Minute x 12 (4 Rounds)

10 Deadlifts (95/65)

10 AbMat Sit-Ups

Max Calorie Bike

Thursday

Warm up

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Banded Walks

Looking to prime to glutes for the squat volume being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Ankle Stretch – :30 Seconds Each Side

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Back Squat

3 sets of 5

followed by..

“Turn and Burn”

2 Rounds:

400 Meter Run

30 Thrusters (65/45) - DO NOT DROP BARBELLS FROM OH

Spending the first portion of today’s hour getting under some heavy weight on Back Squats. Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three sets, but not necessarily working to a 5 rep max back squat. The real benefit of this session for the coaches is to make positive change in squat mechanics. For the athletes, it is an opportunity to practice and overload the legs, making the light thrusters in the metcon to follow feel even lighter.

In the conditioning piece, looking for a weight on the thrusters that athletes could complete 30+ repetitions unbroken when fresh. The goal is to complete each set with one break maximum. If unable to run, complete one of the following:

500 Meter Row

40/28 Calorie Schwinn Bike

28/20 Calorie Assault Bike

Intermediate

2 Rounds:

400 Meter Run

30 Thrusters (55/35)

Beginner

2 Rounds:

400 Meter Run

30 Thrusters (35/15)

Friday

Warm up

:30 Seconds

Slow Row

Active Spidermans

Alternating Bird Dog

Medium Row

Active Samson

Hollow Hold

Fast Row

Push-up to Down Dog

Superman Hold

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Overhead Stretch on Wall – 1 Minute

Have athletes place hands at shoulder width on the wall with arms full extended. Pressing the hands into the wall so they do not slide, drop the head and the chest towards the ground as much as possible. Walking the feet back and relaxing as much as possible will let gravity do the work in opening up the shoulders.

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Scroll for scaling options.

Post rounds completed to comments.

Scaling

This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option

Complete as many rounds as possible in 15 minutes of:

10 hanging knee-raises

50-ft. bear crawl

42622466_1963046240419931_8161013199039102976_n.jpg

WODs 9.24.18 - 9.28.18 - Check in and WIN

Starting Monday 9.24.18 until Friday 10.19.18 every time you check in on FB at the gym you will be entered into a drawing for a brand new pair of No Bull shoes of your choice.

  1. Check in on your phone to J19 Fitness - Hoover, Alabaster or Jasper

  2. Each check in is an entry, check in as many times as you’d like to enter more than once.

The lucky winner will be drawn on 10.19.18! Members only!

Monday

Warm up

1 Minute

Active Spidermans

then..

5 Good Mornings

5 Back Squats

5 Elbow Rotations

1 Minute

Active Samson

then..

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

1 Minute

Push-up to Down Dog

then…

5 Deadlifts

5 Hang Power Cleans

5 Power Cleans

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Power Clean

Build to Heavy Single

followed by…

“Pull Over”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (155/105)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (185/125)

9 Box overs

Another strength biased day followed by a conditioning piece. “Heavy Single” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. In “Pull Over”, looking to choose a weight on the barbell that athletes could complete 15+ repetitions unbroken when completely fresh. Burpees are lateral over the bar, with no need for extension at the top of each repetition. Box overs don’t require full extension

Intermediate

21 Lateral Barbell Burpees

21 Power Cleans (115/75)

21 Box overs (24/20)

15 Lateral Barbell Burpees

15 Power Cleans (135/95)

15 Box overs

9 Lateral Barbell Burpees

9 Power Cleans (155/105)

9 Box overs

Beginner

15 Lateral Barbell Burpees

15 Power Cleans (65/35)

15 Box step overs (24/20)

9 Lateral Barbell Burpees

9 Power Cleans (65/35)

9 Box step overs

6 Lateral Barbell Burpees

6 Power Cleans (65/35)

6 Box step overs

Tuesday

Warm up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Air Squats

“Dumbbell Warmup”

(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Eighteen Wheeler”

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

In today’s longer AMRAP, picking a weight on the dumbbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to bike, complete one of the following:

12 Calorie Assault Bike

12 Calorie Row

Intermediate

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (20/14)

12 Alternating Dumbbell Snatches (40/25)

9 Toes to Bar or K2E

Beginner

AMRAP 18:

18 Calorie Schwinn

15 Wall Balls (14/10)

12 Alternating Dumbbell Snatches (25/15)

9 Sit ups

Wednesday

Warm up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Fast Row

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

“Weightlifting Wednesday”

Push Press

5-4-3-2-1

followed by..

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (115/80)

No rest between rounds

Beginning today’s session with a “Weightlifting Wednesday” piece focusing on the Push Press, followed by a conditioning cash-out. Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.

We will be working within three minute windows during “Pushed Around”. Athletes will complete their calories on the rower, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:

200 Meter Run

20/14 Calorie Schwinn

14/10 Calorie Assault Bike

Intermediate

“Pushed Around”

Every 3:00 x 4 Rounds

15/12 Calorie Row

10 Barbell Facing Burpees

Max Push Press (95/65)

No rest between rounds

Beginner

“Pushed Around”

Every 3:00 x 4 Rounds

10/8 Calorie Row

8 Barbell Facing Burpees

Max Push Press (55/35)

No rest between rounds

Thursday

Warm up

Rowling

Today’s group warmup is a great opportunity to have some fun and evaluate the group and individuals on the rower. Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

5 Good Morning

5 Back Squats

5 Elbow Rotations

:30 Second Active Spidermans

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

:30 Seconds Push-up to Down Dog

Pigeon Pose on Box – :30 Seconds Each Side

Bring one leg in front of body with the other straight behind. The goal is to have the shin straight across with hips and shoulder squared forward. Lean forward over the front leg to dive deeper into stretch.

Ankle Stretch on Box – :30 Seconds Each Side

Step one foot forward onto a box. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Tine”

3 Rounds:

500 Meter Row

12 Deadlifts (245/165)

15 Box Jumps (30/24)

Getting after a big and tall version of the CrossFit benchmark workout “Christine” today. Looking for a weight on the deadlifts that athletes could cycle for 20+ repetitions when completely fresh. If unable to row, complete one of the following:

400 Meter Run

40/28 Calorie Schwinn

21/15 Calorie Assault Bike

Intermediate

3 Rounds:

500 Meter Row

12 Deadlifts (205/135)

15 Box Jumps (20/24)

Beginner

3 Rounds:

250 Meter Row

12 Deadlifts (135/75)

15 Box step ups (20/20)

Friday

Warm up

Line Drills

Run 200 Meters 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
Toe Walk 
Heel Walk 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Pigeon Pose – 1:00 Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Childs Pose – 1 Minute

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Squat

3 x 5

Then

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Wreckbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Picking a wreckbag that athletes could run 800 meters without stopping. Other weighted items such as a weight vest, sandbag, medicine balls, or plates will work if not equipped with wreckbags. f you are unable to bike , complete one of the following:

800 Meter Run

60/42 Calorie Row

60/42 Calorie Assault Bike

Intermediate

“Handbag”

80/60 Calorie Schwinn Bike

100 Double Unders

800 Meter Sandbag Run (50/35)

100 Double Unders

80/60 Calorie Schwinn Bike

Beginner

With a partner

“Handbag”

40/30 Row

100 Single Unders

400 Meter Run

100 Single Unders

40/30 Row

Check-in and WIN (1).png



WODs 9.17.18 - 9.21.18 - New Intros Start 10.1.18 in Hoover and 10.2.18 in Alabaster and Jasper

“Since the savage man’s body is the only instrument he knows, he employs it for a variety of purposes that, for lack of practice, ours are incapable of serving. And our industry deprives us of the force and agility that necessarily obliges him to acquire. If he had had an axe, would his wrists break such strong branches? If he had had a sling, would he throw a stone with so much force? If he had had a horse, would he run so fast? Give a civilized man time to gather all his machines around him, and undoubtedly he will easily overcome a savage man. But if you want to see an even more unequal fight, pit them against each other naked and disarmed, and you will soon realize the advantage of constantly having all of one’s forces at one’s disposal, of always being ready for any event, and of always carrying one’s entire self, as it were, with one.” (Rousseau)

If you don't make time for exercise now. You should make time for illness later.

Monday

Warm up

Rowling

Partner up athletes on an erg and have them complete 5 rounds each of “Rowling”. Goal here is to land exactly on 100 Meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the groups penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Barbell Warmup + Active Stretching

:30 Seconds Active Spidermans

5 Good Mornings

5 Back Squats

5 Elbow Rotrations

:30 Seconds Push-up to Down Dog

5 Press & Stretch

5 Stiff Legged Deadlifts

5 Front Squats

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

10 Mins to build to a heavy Thruster

Then

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row, complete one of the following: 200 Meter Run, 28/20 Calorie Schwinn Bike, 20/15 Calorie Assault Bike.

Intermediate

5 Rounds:

20/15 Calorie Row

10 Thrusters (95/65)

Beginner

5 Rounds:

15/10 Calorie Row

10 Thrusters (45/35)

Tuesday

Warm up

:30 Seconds

Row Easy

Push-up to Down Dog

Row Medium

Active Spidermans

Row Fast

Active Samson

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

10 Mins to build to a heavy single Deadlift (This is not a max)

“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

In this short interval variation of the hero workout “DT”, we are looking to find weights on the barbell that athletes could cycle 25+, 20+, and 15+ unbroken push jerks respectively. In each AMRAP, all the rounds on the barbell will be completed before moving to the rower for max calories. Run two heats if necessary, with second heat starting during the four minutes of rest for the first group. Score today is calories on the rower for each round.

Intermediate

AMRAP 4:

3 rounds:

12 Deadlifts (75/55)

9 Hang Power Cleans (75/55)

6 Push Jerks (75/55)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (115/75)

9 Hang Power Cleans (115/75)

6 Push Jerks (115/75)

Max Calorie Row in Time Remaining

Beginner

AMRAP 4:

3 rounds:

12 Deadlifts (45/35)

9 Hang Power Cleans (45/35)

6 Push Jerks (45/35)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

2 rounds:

12 Deadlifts (65/45)

9 Hang Power Cleans (65/45)

6 Push Jerks (65/45)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (95/55)

9 Hang Power Cleans (95/55)

6 Push Jerks (95/55)

Max Calorie Row in Time Remaining

Wednesday

Warm up

:20 Seconds

Jumping Jacks

Air Squats

Single Unders

Knuckle Drags

Single Unders

Active Spidermans

Double Under Practice

Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press and Stretch

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Pigeon Pose – 1 Minute Each Side

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Pausing Back Squat:

Build to Heavy Single (six mins)

Back Squat:

Build to Heavy Single (six mins)

followed by…

“Doubled Over”

AMRAP 8:

15 Abmat Sit-Ups

30 Double Unders

Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Back Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.

Intermediate and Beginner are the same.

Thursday

Warm up

Line Drills

Run 200 Meters

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Kettlebell Ankle Stretch – 1:00 Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Childs Pose on Kettlebell – 1:00

With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Playground”

1 Mile Run

21 Kettlebell Swings (70/53)

21 Pull Ups

800 Meter Run

15 Kettlebell Swings (70/53)

15 Pull Ups

400 Meter Run

9 Kettlebell Swings (70/53)

9 Pull Ups

Looking to choose a weight on the Kettlebell that athletes know they could complete the round of 21’s unbroken. Should be a weight that is more than athletes are accustomed to using, but nothing they would get “stuck” on. If unable to run, substitute an equal distance on the rower.

Intermediate

1 Mile Run

21 Kettlebell Swings (53/35)

21 Pull Ups

800 Meter Run

15 Kettlebell Swings (53/35)

15 Pull Ups

400 Meter Run

9 Kettlebell Swings (53/35)

9 Pull Ups

Beginner

800 Meter Run

21 Kettlebell Swings (35/18)

21 Ring Rows

400 Meter Run

15 Kettlebell Swings (35/18)

15 Ring Rows

200 Meter Run

9 Kettlebell Swings (35/18)

9 Ring Rows

Friday

Warm up

30 Seconds

Active Samson

Walkouts

Active Spidermans

Down Dog with Foot Pedals

Air Squats

Knuckle Drags

Active Dive-bombers

Straight Leg Sit-ups

“Dumbbell Warmup or KB”

(completed with light dumbbells or KBs)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

“Dumb Down”

AMRAP 15:

15 Toes to Bar

12 Dumbbell or KB Reverse Lunges (50/35)

9 Dumbbell or KB Clean and Jerks (50/35) - (DO NOT DROP DBS OR KBS FROM OH)

Looking to choose a weight on the dumbbells or KBs that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

Intermediate

AMRAP 15:

15 K2E

12 Dumbbell or KB Reverse Lunges (40/25)

9 Dumbbell or KB Clean and Jerks (40/25) - (DO NOT DROP DBS OR KBS FROM OH)

Beginner

AMRAP 15:

15 Sit ups

Reverse Lunges (BW)

9 Barbell C&J (DO NOT DROP BAR FROM OH)

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WODs 9.10.18 - 9.14.18

It's hard to believe that the attack on 9/11 happened seventeen years ago. That's a day that I will never forget. It changed us, changed our country. Scary times. The bravery and the resiliency of the American people is what stands out in my mind. The way that the people of New York and around the country came together. For a brief moment in time, we were united. Currently there's a bunch of divisive things going on in our country. Let's continue to grow unity through community.  We are way more alike than we are different. And it's way more fun and productive. We have a unique opportunity to help people. 

Monday

Warm up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Air Squats

Faster Row
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Squat Hold – 1 Minute
Using a post or barbell on the ground for leverage, assume the bottom of the squat. The goal here is to get the butt as close to the heels as possible and drive the knees out while keeping the heels on the ground. Fight for position over the course of 1 minute.

Mini Band Walks
Looking to prime to glutes for the squats being performed today. A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for 5 steps in each direction and 5 squats.

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side, pausing for a few seconds in order to feel a stretch.

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginning today with a weightlifting piece followed by a simple triplet for conditioning. Athletes have the choice on the back squats whether to build with each set or stay at the same weight across. We want this to be a challenging weight for 5, but not a maximum weight for 5.

Intermediate

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
50 Air Squats
35 Push-ups
20/15 Calorie Row

Beginner

Back Squat
3 Sets of 5

“Doctor’s Orders”
3 Rounds:
20 Air Squats
15 Push-ups
10/7 Calorie Row

Tuesday

Warm up

30 Second Rotations:
Alternating between partners. 

Slow Row
Active Spidermans

Medium Row
Push-up to Down Dog

Fast Row
Air Squats

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

“Always Remembered”
Teams of 2:
2001 Meter Row Buy-In
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row Cash-Out

If in Hoover you will have to run 200 down to the ropes and back.

9/11 Memorial workout that is done annually to honor those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs.

Movement Substitutions:

Cut Reps
Half Climbs
Seated Rope Pulls (2:1)
Ring Rows (6:1)

Intermediate - lower weight as described in explanation

Beginner - Teams of 3 or 4 

Barbell weight 45/35

Wednesday 

Warm up

Warming up for both “Weightlifting Wednesday” and “Head to Toe” to make for an easy transition after building to a heavy Power Snatch.

30 Second Rotations x 2
Active Spidermans
Active Samson
Walkouts
Air Squats
Knuckle Drags

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell

Metcon Movement Prep
5 Push-ups to Down Dog
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
3 Burpees
short rest between each movement

PVC Pass Throughs – 1:00
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 10 Repetitions
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms. A reach with both arms counts as a single repetition. Rest as needed to accomplish the 10 repetitions.

“Weightlifting Wednesday”
EMOM 10
0:00 – 5:00: 3 Pausing Snatch Deadlifts
5:00 – 10:00: 3 Snatch High Pulls

rest 5 minutes

10 Minutes to: 
Build to a Heavy Power Snatch

followed by…

“Head to Toe” 
AMRAP 8
10 Toes to Bar
10 Burpees

Starting out with some skill work and strength on this “Weightlifting Wednesday”, followed by a short bodyweight AMRAP. The purpose of the EMOM 10 of skill work is to reinforce good positions and awareness. These two movement are to be performed at very light weight to allow for this. After the 10 minutes is up, athletes will have 5 minutes to regroup before taking another 10 minutes to build to a “heavy” Power Snatch. Heavy is different from a 1RM in that we are looking to move exceptionally well while still challenging ourselves. If we reach a certain load and things start to break down, that is a great time to shut things down or drop weight.

Following the heavy Power Snatch, the group will put barbells away and transition to our short metcon of toes to bar and burpees. If athletes are unable to find a rhythm with toes to bar they can drop reps, perform knees to chest, or complete ambit sit-ups instead.

Intermediate

“Head to Toe” 
AMRAP 8
10 K2E
10 Burpees

Beginner

“Head to Toe” 
AMRAP 8
10 sit ups
10 Burpees

Thursday 

Warm up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Active Spidermans
:20 Seconds Active Samson
:20 Seconds Down Dog with Foot Pedal

50 Meter Run
:15 Seconds Walkouts
:15 Seconds Air Squats
:15 Seconds Active Spidermans
:15 Seconds Active Samson
:15 Seconds Down Dog with Foot Pedal

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Chest Stretch – 1 Minute Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

Banded Shoulder Distraction – 1 Minute Each Side
Lace a stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

“Pump House”
15-12-9-6-3:
Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, having athletes with no goals of competing in the sport of CrossFit perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Beginner

15-12-9-6-3:
Banded Ring Dips
Ring Rows
100 Meter Run Following Each Round

Friday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
performed with empty barbell

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Looking to choose a weight on the barbell that athletes could complete 15+ Power Cleans unbroken when completely fresh. Within the workout, these repetitions will most likely be performed as quick singles. In order to find the proper stimulus today, this should be a load that a single is always there. If not running today, complete one of the following: perform a 250 Meter Row, 20/15 Calorie Schwinn, or 15/10 Calorie Assault Bike.

Intermediate

“Mind Eraser”
AMRAP 20:
7 Power Cleans (115/75)
7 Burpees
200 Meter Run

Beginner 

“Mind Eraser”
AMRAP 15:
7 Power Cleans (65/95)
7 Burpees
200 Meter Run

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WODs 9.4.18 - 9.7.18

Hope everyone is having a great Labor Day! 

Tuesday

Warm up Link 

Mobility

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

In this EMOM-style workout, athletes will have the whole first minute to complete 10 hand release push-ups and 20 double unders. The rep number or variation athletes choose on the push-ups should be something they can complete 20+ repetitions unbroken when fresh and within 2 sets during the workout. The variation on the rope should be something that athletes can complete 50+ repetitions when fresh and/or unbroken within the workout. We’re ideally looking to finish the first set in 40-45 seconds in order to hold those numbers for the rounds to come. At the top of the following minute, athletes will complete as many calories on the row as possible. The score today is lowest number of calories on the rower over the course of the 8 rounds. For example, if athletes rounds on the rower went 18-18-17-17-16-14-13-15, their score for the day would be 13 calories.

Intermediate

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 8 Hand Release Push-ups + 15 Double Unders
Odd: Max Calorie Row

Beginner

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 6 Hand Release Push-ups + 10 Single Unders
Odd: Max Calorie Row

Wednesday

Warm up

Mobility

“Professor Chaos”
For Time: 
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups

In this up-and-back workout, we’re looking for athletes to choose a weight on the power snatches that they would use for the benchmark workout “Isabel”. This is a load that they could complete somewhere between 10-15 repetitions unbroken when fresh, knowing that they will most likely be singles within the workout. We recommend that in order to do the prescribed number of chest to bar pull-ups, athletes should be capable of completing 15+ repetitions unbroken when fresh. If they’re not quite there yet, we can bring the number of chest to bar pull-ups down or choose an appropriate variation for the 30 repetitions. If unable to run, complete one of the following:

1000/800 Meter Row
55/40 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1600 Meter Bike Erg

Intermediate

“Professor Chaos”
For Time: 
30  Pull-ups
800 Meter Run
15 Power Snatches (115/75)
800 Meter Run
15 Power Snatches (115/75)
800 Meter Run
30 Pull-ups

Beginner

“Professor Chaos”
For Time: 
30 Ring Rows or Banded Pull Ups
400 Meter Run
15 Power Snatches (65/35)
400 Meter Run
15 Power Snatches (65/35)
400 Meter Run
30 Ring Rows or Banded Pull ups

Thursday

Warm up

Mobility

Build up to a 3 rep heavy thruster 

Then 

“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing or 10 meter shuttle runs.

Intermediate

“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (44/26)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Beginner

“Fight Back”
3 Rounds:
1 Minute Kettlebell Swings (35/18)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Friday

Warm up

Mobility

 “Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

Intermediate

“Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (115/75)
15 Lateral Barbell Burpees
9 Push Jerks (115/75)

Beginner

“Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts (65/35)
10 Lateral Barbell Burpees
6 Push Jerks (65/35)

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WODs 8.27.18 - 8.31.18 - New Intros Start Next Week

School is back in session and people are getting back on schedule.  This is a great time to tell others about our intro classes. Use these links to invite people to the classes. Thanks in advance for your help and sharing. Jasper  - Alabaster - Hoover

Monday 

Warm up

:30 Seconds
Easy Row
Active Spidermans

Moderate Row
Active Samson

Faster Row
Push-up to Down Dog

Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

Performed with light dumbbell. 3 repetitions per side.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Dumbbell Squat Hold – 1 Minute
Using the dumbbell to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Child’s Pose on Medicine Ball – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to accomplish that, we want to choose weights on the dumbbell snatches and wallballs that athletes are capable of completing 25+ repetitions unbroken when fresh. If short on rowers, stagger heats by three minutes.

Intermediate

“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (40/25)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Steps (24/20)

Beginner

“Lace Up”
AMRAP 13:
40 Dumbbell Snatches (25/15)
30 Wallballs (14/10)
30/20 Calorie Row
10 Burpee Box Steps (20/20)

Tuesday

Warm up

:30 Seconds
Easy Row
Easy Bike
Active Spidermans

Moderate Row
Moderate Bike
Push-up to Down Dog

Faster Row
Faster Bike
Active Samson + Air Squats

Chest Stretch – 1 Minute
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the full minute.

Child’s Pose – :30 Seconds
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Pigeon Pose – :45 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

“Down & Dirty”
For Time: 
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

There are two halves to this cardio and bodyweight workout, with no rest between them. Athletes will cut the work in half on the second part of the workout. Athletes should choose variations on the strict pull-ups and push-ups that allow them to complete the work in 1-2 sets each set. Similar to yesterday, athletes will complete their calories on the rower before moving to the two rounds of body weight movements. Once the two rounds of bodyweight movements are complete, they will move to the bike, repeating this format until the completion of the workout. If unable to assault bike, complete an equal calorie row or equal calories on another bike in its place.

Intermediate

“Down & Dirty”
For Time: 
30/21 Calorie Row
2 Rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Beginner

“Down & Dirty”
For Time: 20 Min Time Cap
30/21 Calorie Row
2 Rounds: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Ring Rows, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Wednesday

Warm up

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35) 
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35) 
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Sandbag Run (50/35) 
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the sandbag distance and reps on the barbell as they see fit. There are only three 400 meter sandbag runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes. The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh. Team will share one barbell unless athletes plan on using different weights.

Intermediate

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Sandbag Run (50/35) 
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)
400 Meter Sandbag Run (50/35) 
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)
400 Meter Sandbag Run (50/35) 
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (115/75)

Beginner

“Fender Bender”
Teams of 3
For Time (20 Minute Cap):
400 Meter Run with WB
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)
400 Meter Run with WB
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)
400 Meter Run with WB
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (75/45)

Thursday

Warm up

Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

:30 Seconds
Active Spidermans
Ankle Stretch
Active Samson
Pigeon Pose
Air Squats
Wide Stance Side Lunge

“2k Row”
For Time: 
Row 2,000 Meters

The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces. There is a link HERE that references predicted times based on what pace per 500m athletes choose to hold.

Friday 

:30 Seconds
Jumping Jacks
Active Spidermans
Front Rack Stretch*

Easy Single Unders
Active Samson
Squat Hold*

Quick Single Unders
Air Squats
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Front Rack Stretch: Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

*Squat Hold: Assume the bottom of the squat and use the elbows to drive the knees out as the heels remain in contact with the ground.

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Two part workout today, beginning with weightlifting and ending with a cardio twist on a classic benchmark workout. Athletes can build with each set of front squats or stay at a challenging weight across the three sets. For athletes to complete “Annie’s on the Run” as written, it is recommended that they are able to complete the set of 100 double unders in 2-3 sets maximum when fresh. As a point of reference, the first two sets are ideally completed within two minute windows, while the last three are completed in a little over a minute or less. If unable to run, complete one of the following:

250/200 Meter Row
15/10 Calorie Assault Bike
20/15 Schwinn Bike
400 Meter Bike Erg

Intermediate

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Beginner

Front Squat
3 Sets of 5

“Annie’s on the Run”
For Time: 
100 Single Unders, 40 Sit-ups, 100 Meter Run
80  Singles Unders, 30 Sit-ups, 100 Meter Run
60  Single Unders, 20 Sit-ups, 100 Meter Run
40 Single Unders, 10 Sit-ups, 100 Meter Run
20 Single Unders, 5 Sit-ups, 100 Meter Run

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WODs 8.20.18 - 8.24.18

It's been a big weekend for competing!  J19 had athletes at BOA in Atlanta and out at Oak Mountain for Mayhem. Congratulations to Josh Holden for placing third in individual masters on Saturday. 

BOA Birmingham is October 27th! 

Monday

Warm up

:30 Seconds
Jumping Jacks
Push-up to Down Dog
Active Samson
Active Spidermans
Side Lunge
Air Squats
PVC Pass Throughs

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (95/65) 
20 Front Squats (95/65) 
20 Push Press (95/65)

Two part workout today, starting with a heavy set of 3 push press and finishing with a barbell only conditioning piece. When we go heavy, the goal is for athletes to challenge themselves on the weight while moving exceptionally well. In the conditioning section, the weight on the barbell should be something that athletes could complete each movement unbroken if they needed to separately. Strength should not be the limiting factor today in “Sky Hook”.

Intermediate

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (75/55) 
20 Front Squats (75/55) 
20 Push Press (75/55)

Beginner

Push Press
Heavy Set of 3

“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (45/35) 
20 Front Squats (45/35) 
20 Push Press (45/35)

Tuesday 

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Rowing Biathlon
Athletes will start by completing 3 burpees and rowing 6 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t have dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for their 6 calories. Play for either 4 or 5 minutes. Whoever has the most calories at the end is the winner.

Ankle Stretch – :45 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Chest Stretch – :45 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period. With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in. If short on rowers, stagger heats by two minutes.

Intermediate

“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Beginner

“The Ghost”
4 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Single Unders
1:00 Rest

Wednesday 

Warm up

:30 Seconds
Quad Stretch
Knuckle Drags
Active Samson

PVC Pass Throughs

Cradle Stretch
Active Spidermans
Air Squats

PVC Pass Throughs

Side Lunge
Push-up to Down Dog
PVC Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

Pausing Overhead Squat

Athletes will have a short 10 minutes to build to a moderate set of 2 from the rack. Pause for a 2-count in the bottom of each rep before standing. As the weights increase, drop the bar to the ground in front of the body instead of bringing it back down behind the neck. Having buddies at each station, it will be easier and safer this way.

“Nancy”

5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

“Nancy” is one of the many well known CrossFit main-site benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light weight that they could complete 20+ repetitions when fresh, and within 1-2 sets each round during the workout without a doubt. It is better to go too light on the overhead squat and keep moving quickly than being limited by the weight on the barbell.

Intermediate

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (75/55)

Beginner

“Nancy”
5 Rounds:
200 Meter Run
15 Overhead Squats PVC or Bar if Squat is mature

Thursday 

Warm up

:30 Seconds
Easy Row
Active Samson

Medium Row
Push-up to Down Dog

Faster Row
Active Spidermans

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – 1 Minute
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. After 30 seconds, reverse hands by facing fingertips away from the body and repeat active stretching for final 30 seconds.

“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

In this 5 round workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the sandbag placed in the back rack like a barbell. However, the type of sandbags you have will determine the type of cleans/lunges that are performed. If the gym is equipped with more of a spherical strongman style bag, the cleans can be performed as alternating reps to the shoulder and the lunges can be performed with the bag held in a bear hug position. For the longer cylindrical bags, cleans will be performed just like a barbell clean and lunges will be performed with the bag across the back like a barbell. Teaching points will be centered around the latter. If unable to use sandbag, complete workouts with a 75/55 barbell.

Intermediate

“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups

Beginner

“Shipwreck”
3 Rounds For Time:
500 Meter Row
10 Medball Cleans (20/14)
16 Medball Reverse Lunges (20/14)
24 AbMat Sit-ups

Friday

Warm up

 

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Childs Pose on Box – 1 Minute
With arms together and straight out front on a box, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)

In this longer chipper-style workout, athletes will work through five different movements in order. Athletes should choose loads that they are capable of completing 25+ wallballs and 12+ power snatches unbroken when fresh. An appropriate distance on the run is something that can be covered in under 10 minutes. Adjust the distance as needed to accomplish this. If unable to run, complete one of the following:

2000/1600 Meter Row
115/80 Calorie Assault Bike
160/115 Calorie Schwinn Bike

Intermediate 

“Country Mile”
For Time:
1 Mile Run
50 Wallballs (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (95/65)

Beginner

“Country Mile”
For Time:
800 Meter Run
30 Wallballs (14/10)
30 Box Steps (24/20)
20 Burpees
20 Power Snatches (55/35)

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WODs 8.13.18 - 8.17.18 - Back To School Back To The Gym Intro Classes Start 9/3 and 9/4

Lot's of people will be getting back on schedule into fitness now that school has started back.  A great way for someone to get going with long term success is through our intro classes. The next intros will start September 3rd in Hoover and September 4th in Alabaster and Jasper. We have created events on FB for the classes. Please go to the event and invite your friends. Thank you! 

Follow these links to the events Alabaster introJasper Intro.  Hoover Intro

If you missed out on the Look Better Naked shirts and tanks we will be placing another order soon. If you want one put your information in using this link

Monday 

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Game: “Rowling”
Working on their own rower, athletes will complete 3-5 rounds of “Rowling”. Goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they get to choose the group’s penalty, typically a simple bodyweight movement (air squats, burpees, push-ups, etc.)

Kettlebell Ankle Stretch – :45 Seconds Each Side
Stepping out into a lunge, place kettlebell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute
Using a the kettlebell on the ground to pull the body into position, assume the bottom of the squat. The goal here is to get the hips as close to the heels as possible and drives the knees out while keeping the heels on the ground.

1 set max effort strict pull ups. 

Then

“Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete one of the following:

14/10 Calorie Assault Bike
20/14 Calorie Schwinn Bike

Intermediate

AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (44/26)
20 Wallballs (20/14)

Beginner

AMRAP 15:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (35/18)
20 Wallballs (10/10)

Tuesday

Warm up

:30 Seconds
Easy Bike
Jumping Jacks

Medium Bike
Push-up to Down Dog

Faster Bike
Active Spidermans + Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Build to a seven rep max deadlift

Then

“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (225/155)

In this triplet workout, looking to find a weight on the barbell that athletes could complete 21+ unbroken reps when fresh and a jump rope variation that could be completed in 1-2 sets when fresh. Within the workout, three planned sets maximum likely means athletes have picked the correct weight and rope variation. If short on bikes, stagger heats by 2 minutes.

Intermediate

AMRAP 15:
60 Double Unders
21/15 Calorie Assault Bike
15 Deadlifts (205/135)

Beginner

AMRAP 15:
60 Single Unders
21/15 Calorie ROW
15 Deadlifts (95/65)

Wednesday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 1 Minute Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Chest Stretch – :30 Seconds Each Side
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing, before switching.

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

The workout begins with athletes carrying a sandbag or another weighed object of similar weight for 100 meters. Athletes will ditch the bag for a 200 meter run before completing 15 normal burpees. The weight on the bag should be something that athletes can run with for the whole 100 meters each round. If unable to run, walk with a heavy object for 50 meters as a substitutions for the sandbag and complete one of the following for the run:

15/10 Calorie Assault Bike
20/15 Calorie Schwinn Bike
15/10 Calorie Row

Intermediate

“Run Train”
5 Rounds:
100 Meter Sandbag Run (50/35)
200 Meter Run
15 Burpees

Beginner

“Run Train”
3 Rounds:
100 Meter plate carry (15/10)
200 Meter Run
10 Burpees

Thursday

Warm up

:30 Seconds
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Slow Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down. To provide some structure, we can have athletes begin a new set every 4 minutes. On the clock, that would be (0:00, 4:00, 8:00, 12:00, 16:00, and 20:00). Score is heaviest complex completed across the six sets.

Intermediate and beginner are the same. 

Friday 

Warm up

:30 Seconds
Slow Row
Active Spidermans
Alternating Bird Dog

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

PVC Lat Stretch – :30 Seconds Each Side
With PVC straight out in front of the body, athletes will drop their head and chest towards the ground the stretch the lats. Rock back and forth to find the tight spots. Right hand on top to begin, left hand for the final :30 seconds.

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 Pull-ups

Interval conditioning featuring only gymnastic and bodyweight movements. The goal on all of these short intervals is to see how far you can get within the four minutes. If the gymnastic movements are completed, athletes will head back to the rower. While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. Knowing there is equal rest to come, athletes can aim to move quickly through these three movements.  If short on rowers, stagger on opposite 4-minute intervals.

Intermediate

“Lead Foot”
AMRAP 4:
27/21 Calorie Row
35 Weighted Sit ups 20/14
27  Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
25 Weighted Sit ups
21 K2E

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
20 Weighted Sit ups
15 ring rows

Beginner

“Lead Foot”
AMRAP 4:
18/15 Calorie Row
35 Sit ups
27 ring rows

rest 4 minutes

AMRAP 4:
15/11 Calorie Row
25 Sit ups
21 Knee tucks

rest 4 minutes

AMRAP 4:
12/8 Calorie Row
20 Sit ups
15 Jumping Pull-ups

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WODs 8.6.18 - 8.10.18 - New Beginner Classes Start This Week.

The Look Better Naked Tshirts and Tanks are in. This link will take you to the list of who ordered. If you are not on the list we will place another order soon. If you are on the list please go ahead and pay using paypal at j19fitness@gmail.com or venmo at @Kelly-Olcott-1. Click to get to list. 

Monday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :30 Seconds Each Side
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

“Jump City”
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

“Jump City” is completed for time with no breaks between the three different rep schemes. Athletes will complete one round of 800/80/21 before moving directly into two rounds of 400/40/15 and finally three rounds of 200/20/9. As the workout progresses, the change in rep scheme allows athletes to maintain a higher intensity as they fatigue. This is similar to the thought process of a 21-15-9 rep scheme. The weight on the barbell should be a load that athletes are confident complete 21+ repetitions unbroken when fresh. With roughly 80 hang power cleans today, choosing the correct barbell weight will be important. If unable to run, complete one of the following:

800 Meter Run = 1000/800 Meter Row
400 Meter Run = 500/400 Meter Row
200 Meter Run = 250/200 Meter Row

Intermediate

For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (115/75)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (115/75)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (115/75)

Beginner

For Time: 
1 Round:
400 Meter Run
80 Single Unders
21 Hang Power Cleans (45/35)

2 Rounds:
200 Meter Run
40 Single Unders
15 Hang Power Cleans (45/35)

3 Rounds:
100 Meter Run
20 Single Unders
9 Hang Power Cleans (45/35)

Tuesday

Warm up

:30 Seconds

Easy Bike
Active Spidermans

Medium Bike
Push-up to Down Dog

Faster Bike
Slow Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Couch Stretch – :30 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Banded Walks
A couple of options here. If your gym is equipped with mini bands, have athletes place the band just below the knee. You may also double or triple loop a low tension band. Other option is to have athletes step on a medium tension band, with the inside edges of the band coming in contact with the outside edge of the foot. From here, looking to assume a quarter squat stance with the hips back and the knees driving out. Maintaining this position throughout, have athletes take 10 steps in each direction, followed by 10 squats. Repeating this for another 10 steps in each direction and 10 squats.

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Focus today is the squat. Athletes will complete back squats in the strength piece, building to something heavy for 5 or working at the same challenging weight across all sets. Within the workout, athletes will work through a triplet of air squats, AbMat sit-ups and bike. If short on machines, stagger by 2 minutes. If unable to Assault bike, complete one of the following:

20/15 Calorie Schwinn Bike
15/10 Calorie Row
200 Meter Run

Intermediate

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Beginner

Back Squat
3 Sets of 5 - Keep weight light

“Thin Air”
2 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

Wednesday 

Warm up

:30 Seconds
Knuckle Drags
Active Spidermans
Active Samson
Push-up to Down Dog
Deep Side Lunges
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Burgener Warmup
5 Reps Each with PVC: 
1. Down and Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

PVC Pass Throughs – 1 Minute
With hands wide and arms long, raise arms up and over the head until PVC touches behind you.

Warrior Squats – 1 Minute
With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

PVC Pass Throughs – :30 Seconds
Repeating this movement, aiming to go a touch more narrow this time around

PVC Overhead Squats – :30 Seconds
With elbows locked out overhead, squat to full depth with a pause in the bottom. Quality over speed here.

Power Snatch
Heavy Single

“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

Athletes will first build to a heavy single power snatch. “Heavy’ is relative for the day and prioritizes mechanics over load. Then a simple couplet today of rowing and push-ups. The big focus here is making sure push-ups look flawless. We can bring the number of reps down or elevate the hands onto a box or a bench to accomplish that. Similar to “Strict Nicole”, athletes can expect to have somewhere between 6-8 attempts on the push-ups. Ideally this is a variation that they can complete in 1-2 sets per round. The workout is scored and rounds + reps, with every 50 meters on the rowing counting as one rep. Therefore, 20 repetitions total per round.

Intermediate

Power Snatch
Heavy Single

“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

Beginner

Power Snatch
Practice to moderate weight

“Hot Water”
AMRAP 12:
250 Meter Row
10 Push-ups

Thursday 

Warm up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Push-up to Down Dog

Faster Row
Air Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Child’s Pose – :30 Seconds
With arms together and straight out front, have athletes sit back

Pigeon Pose – :30 Seconds Each Leg
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Four 3-minute AMRAPs, all scored separately as total reps completed at each barbell. As the reps go down, the weights will increase. The weights should be loads that athletes are capable of completing at least 30, 25, 20, and 15 repetitions unbroken respectively when fresh.

Choosing the right weights matter a lot, but so does choosing the appropriate numbers on the row and burpees. We want athletes to get to each barbell with a minimum of :30 seconds left. This will likely only be an issue on the rounds of 21 and 18. Adjust the numbers as necessary to ensure each athlete gets reps in on the barbell. Reducing the rounds to 18-15-12-9 is an option.

The burpees are lateral jumping over the slide of the rower, with no need to stand to full extension at the top of each rep. If short on rowers, stagger heats on opposite 3-minute intervals.

Intermediate

“Hot Sauce”
AMRAP 3: 
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Beginner - OHS only goes up if squat is mature. 

“Hot Sauce”
AMRAP 3: 
15/10 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (PVC)

rest 3 minutes

AMRAP 3: 
14/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (35/15)

rest 3 minutes

AMRAP 3: 
13/8 Calorie Row
10 Lateral Erg Burpees
Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3: 
10/7 Calorie Row
8 Lateral Erg Burpees
Max Overhead Squats (55/45)

Friday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Banded Shoulder Distraction – 1 Minute Each Side
Lace a light tension stretching band onto a pull-up bar, and with one hand wrapped inside, face the band and step away to create tension. Allow your torso to pitch forward and allow the arm to relax into the stretch. If your right hand is inside the band, take a small step back with your right foot, and slowly rotate your torso to the right. This will further open and stretch your lat.

Lat Activation – 10 Repetitions
Grab a PVC pipe and place it between the band just used for banded shoulder distractions. With the band centered on the pipe, athletes will grab just outside hip width and step back a touch. With straight arms, a tight belly, and shoulders back, athletes will pull the bar to tight to their body and hold for a three count. Performing 10 slow and controlled repetitions, allowing them to feel the lats working. The further back they stand, the more tension in the band.

“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

The CrossFit Benchmark workout “Nicole” is traditionally written as Max Kipping Pull-ups. Today, however, we will be looking to accumulate as many quality strict pull-ups as possible in the 20 minute window. When the clock runs out, the score is total strict pull-ups. This is an awesome opportunity for athletes to hold themselves to a strict movement standard and build some strength. In order the get the right stimulus, we are looking for athletes to complete at least 5-6 repetitions each attempt on the pull-up bar. Choosing a variation that allows for this many reps will get athletes the most bang for their buck. Once athletes drop from the pull-up bar or are unable to complete any more reps that meet the standard, they will complete a 400 meter run. The preferred sub for running today is a bike, as the row may negatively affect the pull-ups, although either will work. Numbers in teaching section.

Movement Substitutions
Banded Pull-ups
Ring Rows

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WODs 7.30.18 - 8.3.18

The 2018 J19 Fitness Team Championship is in the history books. It was a great time of competition and community.  Congratulations to Katrina Chapman, Luke Underwood and Randall Franklin for taking first place.  Over the course of the season I've seen and heard so many accomplishments. Lot's of PRs and first times.  Congratulations to all of you that participated and thank you to everyone that supported. 

Monday 

Warm up

:30 Seconds
Active Spidermans
Front Rack Stretch

Push-up to Down Dog
Wrist Stretch

Active Samson
Squat Hold

Air Squats
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

2 High Hang Power Cleans
2 Hang Power Cleans

4 Power Cleans

Establish Front Rack
2 Pausing Front Squats
2 Front Squats

10 Second Dip Hold
3 Push Jerks

1 Empty Barbell Complex (Power Clean + Front Squat + Push Jerk)

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”


AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

Intermediate

AMRAP 3:
Macho Man (115/75)

Rest 3 Minutes

AMRAP 3: 
Macho Man (135/85)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/95)

Beginner

AMRAP 3:
Macho Man (45/35)

Rest 3 Minutes

AMRAP 3: 
Macho Man (55/45)

Rest 3 Minutes

AMRAP 3: 
Macho Man (75/55)

Tuesday 

Warm up

:30 Seconds
With Band: 
Banded Lateral Walk
Banded Knuckle Drags
Banded Lateral Walk
Banded Air Squats

Without Band: 
Side Lunge
Active Spidermans
Active Samson
Push-up to Down Dog

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

PVC Hinge – 1 Minute
This drill will be performed with a PVC pipe in order to give athletes some awareness of what neutral feels like during their hinge pattern on all of today’s movements. Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern. When the back rounds, the neck arches back, or the core becomes disengaged, one part of the PVC will lose contact with the body. Having athletes perform 1 Minute of hinging will give them valuable feedback to transfer over into the workout.

Box Supported Ankle Stretch – :30 Seconds
Putting the hands on the box for support, pedal the heels back and forth towards the ground to stretch up the calves.

10 Small Hops
10 Tall Hops
5 Step-ups (Each Leg) 
3 Shorter Box Jumps
3 Workout Height Box Jumps

Establish Setup Position
5 Deadlifts (Pausing in Setup)

Build to workout weight

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Simple combination of moderately heavy deadlifts and high box jumps. The weight on the deadlift still should be something that athletes are capable of completing 12+ repetitions when fresh. Within the workout, this should be a weight that athletes can work through small sets with. Having to perform singles likely means the bar is too heavy for what we are looking for. On both movements, let’s try and stretch a bit heavier and a bit higher than athletes are accustomed to.

Intermediate 

“Pumped Up Game Changer”
21-15-9:
Deadlifts (225/145)
Box Jump (24/20)

Beginner

“Pumped Up Game Changer”
21-15-9:
Deadlifts (135/75)
Box step up (24/20)

Wednesday 

Warm up

:30 Seconds

Easy Row
Barbell Good Mornings

Medium Row
Barbell Elbow Rotations

Faster Row
Stiff Legged Deadlifts

Active Spidermans
Pausing Back Squats

Active Samson
Strict Press & Reach

Push-up to Down Dog
Pausing Front Squats

Front Rack Stretch – :45 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Squat Hold – :30 Seconds
Assuming the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups

2 Rounds: 
1 Strict Pull-up
3 Second Hollow Hold
3 Kipping Pull-ups

Movement Prep
3 Pausing Front Squats
3 Push Press
3 Thrusters

Build to workout weight

“Fire Alarm”
For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

The Bergeron Beep Test by itself if prescribed as 7 Thrusters, 7 Pull-ups, and 7 Burpees on the minute for as long as possible. Today in Fire Alarm, we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today. If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines.

Movement Substitutions for intermediate and beginner
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Thursday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

“Family Feud”
AMRAP 25:
30 Meter Tire Flip
100 Meter Sand Bag Run (50/35) 
200 Meter Run

Class Divides Into Even Teams

The class will be split into two teams for the waterfall style AMRAP. Each team will be given two tires (one of each weight) and a variety of Sand Bags. The workout begins with an athlete on each tire. The two athletes on each team will complete their tire flips. Immediately following the tire, they will pick up the Wreck Bag for their 100 Meter Run. After the 100 Meter Wreck Bag run, they will drop the bag and go right into a 200 Meter Run. Once a station opens up or a bag becomes available, the next two athletes can begin. It is ok for athletes to lap other athletes, there is no specific order that has to be maintained. Individuals will count their rounds following the 200 meter run, with total rounds per team at the end of the 25 minutes being the score. The Sand Bag should be something that athletes can move with consistently in order to keep things moving forward. If unequipped with tires, complete a 50 foot walking lunge with no weight. If unequipped with Sand Bags, complete a weighed run of some kind.

Friday

Warm up

Shuttle Run + Active Stretching
Alternating Between :20 Seconds Light Shuttle Run & :20 Active Stretching

Quad Stretch
Knee to Chest
Soldier Kicks
Walking Samson + Air Squat
Walking Spidermans
Walkouts
Side Shuffle
High Knees
Butt Kickers

Annie and her bike

50-40-30-20-10

Double unders

Sit ups

Bike or Row 20 Calories between each round

Intermediate

Start at 40

Beginner

Start at 30

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WODs 7.23.18 - 7.27.18 - Team Championship Final 7.28.18 - 9:00 AM - 12:00 PM

We are very excited to get everyone together in Alabaster this Saturday. There will be a food truck onsite at 11:30. Plan to hang out and eat. The team championship has brought about many PRs and much comradery. Congratulations to everyone that participated and thank you to everyone that helped and cheered. 

If you know people that would benefit from our program, tell them about the upcoming intro/beginner classes. Anyone can participate in these classes. Hoover 8/6 Jasper and Alabaster 8/7.  

Monday

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

In this longer triplet, looking for athletes to choose a medicine ball and dumbbell weight that they are capable of holding on for 25+ repetitions unbroken when fresh. Within the workout today, athletes will find the right stimulus by completing each movement in 1-3 sets. If the weights were chosen correctly, rounds should take no more than 9-10 minutes each, making this a 30 minute workout at the maximum. If unable to run, complete one of the following:

50/35 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1000/800 Meter Row

Intermediate

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (40/25)

Beginner

2 Rounds:
400 Meter Run
20 Wallballs (20/14)
20 Alternating Dumbbell Snatches (20/10)

Tuesday

Warm up

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Spidermans

Faster Row
Active Samson + Air Squat

Wrist Stretch – :45 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Dumbbell Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

“Catch Fire”
3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

The big movement in this triplet workout is the farmers carry. The are to be performed with dumbbells or kettlebells that athletes are capable of performing the 200 meters unbroken when fresh. Within the workout, looking to get these done in 1-2 sets. The 100 foot walking lunges are performed unloaded. If short on rowers, stagger athletes by 4 minutes.

Intermediate

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (40’s/25’s)
100′ Walking Lunge

Beginner

2 Rounds For Time:
500 Meter Row
200 Meter Farmers Carry (25’s/15’s)
100′ Walking Lunge

Wednesday

Warm up

 

:45 Seconds
Push-up to Down Dog
Front Rack Stretch

Active Spidermans
Wrist Stretch

Active Samson + Air Squat
Child’s Pose

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Establish Clean Receiving Position & Hold for 10 Seconds
1 High Hang Power Clean
2 Hang Power Cleans
3 Power Cleans

Establish Jerk Receiving Position & Hold for 10 Seconds
2 Push Jerks
2 Clean and Jerks

Build to all three weights, performing at least 3 repetitions of each movement. Build up from thruster, to snatch, to clean and jerk. Clean and Jerk weight on for practice round.

Establish Receiving Position
1 High Hang Power Snatch
2 Hang Power Snatches
3 Power Snatches

3 Front Squats
3 Push Press
3 Thrusters

“Limitless”
Teams of 3:
AMRAP 7: 
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)  115/75 45/35

Rest 3 Minutes

AMRAP 6:
80/60 Calorie Assault Bike
Max Power Snatches (115/80) 95/65 45/35

Rest 3 Minutes

AMRAP 5:
60/40 Calorie Assault Bike
Max Thrusters (95/65) 75/55 45/35

Three teammates and three AMRAPs today. Starting longer and heavier, progressing to shorter and lighter. All weights today should be loads that athletes could complete between 15-20 repetitions unbroken when fresh. One barbell per team. For teams planning on using different weights, it is ok to have multiple barbells on the floor. If unable to use an Assault Bike, complete one of the following:

150/100 Calorie Schwinn Bike
120/80 Calorie Schwinn Bike
90/60 Calorie Schwinn Bike

100/70 Calorie Row
80/60 Calorie Row
60/40 Calorie Row

15 100 Meter Sprints (5 Each) 
12 100 Meter Sprints (4 Each) 
9 100 Meter Sprints (3 Each)

Thursday 

Warm up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Couch Stretch – 1 Minute Each Leg
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.

Child’s Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

“Cement Mixer”
On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

“Cement Mixer” is a workout that we repeat a few times a year. It is similar in format to yesterdays 3-minute intervals. However, today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:

500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike

Intermediate

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar or K2E or Knee tucks

Beginner

On the 3:00 x 7 Rounds: 
200 Meter Run
12 Sit ups

Friday

Warm up

 

:30 Seconds
Medicine Ball Foot Taps
Push-up to Down Dog

Medicine Ball Deadlifts
Active Spidermans

Squat to Medicine Ball
Active Samson

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Squat Hold – 1 Minute
Using the medicine ball to assist the athletes to the bottom of the squat, the goal here is to drive the knees out with the elbows while keeping the heels on the ground.

Medicine Ball Ankle Stretch – :30 Seconds Each Side
Stepping out into a lunge, place the medicine ball on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

5 Air Squats
5 Air Squat Jumps

5 Medicine Ball Squats
5 Medicine Ball Squat Jumps

5 Empty Bar Deadlifts

Grab Light Weight: 
Setup Routine
3 Deadlifts

Grab Slightly Heavier Weight: 
Setup Routine
3 Deadlifts

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb in weight across the rounds or stay at a challenging weight throughout. Round 1 is 7 deadlifts, round 2 is 6 deadlifts and so on. These should all be loads that are challenging, but unbroken. If unequipped with 30# medicine balls, complete 21 repetitions with a (20/14) medicine ball.

Intermediate 

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (20/14)
7-6-5-4-3-2-1 Deadlifts

Beginner

“Deadpool”
On the 3:00 x 7 Rounds (21 Minutes):
15 AbMat Sit-Ups
14 Squats
7-6-5-4-3-2-1 Deadlifts

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